Warm-Up 2:00 bike, row, ski 3 Sets: 100 Meter run10 Sampson lunges5 Bottoms up KB press10 Single arm banded pull downs Strength/Skill Push press 4-4-4-4 80% WOD 14 Minute AMRAP: 200 Meter run12 Hang power cleans 115/7512 BurpeesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 50′ Halo monster walk10 Ring rows10 Goblet squats:15 Bar hang Strength/skill Front Squat 5 75%4 80%3 85%2 90%2 90% WOD “Jackie” Complete the following for time: 1,000 meter Row50 Thrusters (45/35 lb bar)30 Pull-Ups Compare to: 1/27/2025Read more

WOD Teams of two, complete for time: 20 Ground-to-overhead50 Cal Bike40 Burpees50 Cal Row20 Ground-to-overhead50 Cal ski40 BurpeesRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows100 Meter jog10 Sit-ups Strength/skill EMOM for 8 minutes Clean x 1 rep @ 75% WOD 3 Rounds for time: 100 Meter suitcase carry 53/35200 Meter Run100 Meter suitcase carry12 Toes-to-bar 15 Minute time capRead more

Warm-up 2:00 bike, row, ski 3 Sets: 10 Single arm banded pull down10 PVC pass throughs:30 Jump rope Strength/skill EMOM for 8 minutes Snatch x 1 rep @ 75% WOD 15 Minute AMRAP: 12 Alternating DB snatch 50/3512 DB pull-throughs24 Double-unders Hybrid Conditiong (5:30) 4 Rounds for time: 20 Cal bike20 DB pull-throughs400 Meter run20 Burpees 35 Minute time capRead more